1800 calories per day is a generalized recommendation for men trying to lose weight. This exact amount has been trialed and has shown to lead to weight loss. Low-carb and mediterranean-type diets were more successful than low fat.
8 oz. (~220g) Chicken Breast (skinless boneless) – cook in griller.
1 Cup Broccoli
1 ½ Cup (cooked) Brown Rice
1 Tablespoon Honey mustard for seasoning (65)
This is a balanced meal of about 50% carbs, 30% proteins, and 20% fats.
Ensure you drink plenty of water – aim for 8-10 glasses per day.
Only other drinks allowed are herbal teas, green tea, and the occasional black coffee.
Shai, I., Schwarzfuchs, D., Henkin, Y., Shahar, D. R., Witkow, S., Greenberg, I., … & Stampfer, M. J. (2008). Weight loss with a low-carbohydrate, Mediterranean, or low-fat diet. New England Journal of Medicine, 359(3), 229-241. Link
Graffagnino, C. L., Falko, J. M., Londe, M., Schaumburg, J., Hyek, M. F., Shaffer, L. E., … & Caulin-Glaser, T. (2006). Effect of a Community-Based Weight Management Program on Weight Loss and Cardiovascular Disease Risk Factors. Obesity, 14(2), 280-288. Link